Hip pointers hurt like a bitch. Here's the scoop.
Hip Pointer
A hip pointer is one sports injury in which you, the athlete, can probably make a diagnosis as quickly and accurately as a physician. You’ll know it has happened when you get hit or fall on your side, and the first thing that absorbs the blow is the outer part of what most people would call the hip bone, which is a misnomer. Actually, a hip pointer is a deep bruise, or contusion, on the top portion of the pelvis that can be felt on either side of the waistline. The distinguishing characteristic is hip pain, plain and simple.
It’s not a career-ender, but it is a painful injury that can keep you out of action for days or weeks if you don’t take care of it and if you rush back into training or competition before it has healed. “It is difficult to manage because the strong muscles that attach put constant stress on the area,” says Lyle J. Micheli, MD, Sports Medicine Director, Boston Children’s Hospital and Harvard Medical School.
How It Happens
A hip pointer is caused by a direct blow to the top portion of the pelvis, which is called the iliac crest. It could happen with a direct blow taken in a contact sport or when an athlete (skier, cyclist, for example) falls and hits the surface hard.
By the Numbers
- 1 – 3
Average number of weeks it takes to return to training or competition after suffering a hip pointer
Who’s At Risk
Athletes who participate in contact sports, especially those who wear little or no protective padding or equipment, are at highest risk. Football players are at the top of the list because 1) they often get hit often by an opponent’s helmet or shoulder pads, 2) they hit the ground hard or 3) both. Other athletes that are vulnerable are those who play hockey, soccer, rugby, or lacrosse, and those who ski and cycle.
Symptoms
- Sudden pain on the upper, outside part of the iliac crest caused by a blow or a fall
- Hip pain that gets worse with activities such as running, jumping, twisting, or bending
- A limp
- Tenderness in the top area of your hip
- Limited range of motion at the hip joint
- Possible bruising and/or swelling
- Possible muscle spasms in the hip area
Initial Treatment
- Rest 24-48 hours to prevent further damage. A hip pointer needs time to heal itself.
- Apply ice packs for 15-20 minutes, 3-4 times a day for the first 24-72 hours, but don’t apply ice directly to the skin.
Comeback Strategy
“A hip pointer is a contusion that will take some time to heal,” says
Sue Falsone, director of performance physical therapy at Athletes’ Performance. “It is important to move the hip so it does not get stiff and lose range of motion, but you need to respect the healing process as well. Movement should be pain free. Aquatic therapy can often be helpful to maintain range of motion as the tissue is healing. It is also important to protect the area with padding when returning to sport so you don't continue to traumatize the area, creating a long-term problem.”
The pain from a hip pointer can last several weeks, as can pain when the bruised up comes into contact with something or somebody. Everyone recovers from an injury at a different rate, so returning to training and competition will be determined by how soon your hip recovers, not by how many days or weeks it has been since your injury has occurred. However, the condition usually heals within one to three weeks.
Start treatment as soon as possible. The longer you wait, the longer it will take to get better. If you return too soon, you might make the injury worse. Here are some
prehab exercises:
How to Avoid This Injury
Most hip pointers are accidental events and cannot be prevented. Wearing protective hip padding appropriate for your sport gives some protection.
Movement Prep
Always warm up with a
movement prep routine. Incorporate these exercises into your movement prep:
- Lateral Squats
- Forward Bound with Mini Band
- Lateral Bound
- Drop Step Skip
